Ran with the Tampa Bay Meetup group. This was a fun good run. I needed motivation to keep my pace fast, I wanted my last 4 miler to be faster than the one before it. My speed has come up all week, I wanted to keep it that way. Now, no more running til Umstead.

UMSTEAD
COUNTDOWN
3 DAYS!!!

1455 - Tonight I will run my final 4 mile training run with the Tampa Meetup group and then it's NO RUNNING for two whole days until the hunnit!!! OMG, it's just weighing on me now...I'm gonna run 100 miles in three days.  I still can't yet wrap my mind around it.  

In case anyone wants to follow me, I'm gonna have Brian put updates in my other blog...

http://crossfitq.blogspot.com

Did this one in Tarpon...the Causeway was cloudy, but it was clearer up north.

On the Dunedin Causeway as usual. Absolute ZERO wind today. It was hot and I definitely sweated out a lot of water.

This was a good run! Ybor to Bayshore and Howard...then back home. Ran with Brian to keep my pace decent...the effort was nice and low, the HR was good, and the fat burning was turned up high!! We were both able to talk during the run so I know Bri's fitness is getting alot better. Umstead, I'm ready for ya now.

1120 - The plan for this weekend was to run back to back 20 milers.  I decided that, due to my back, knee, and body soreness, that it wasn't a good idea.  I can't gain any more fitness for the 100 now, I just need to rest my body and take it easy.  I may run 10 miles with Brian later on today, but that depends on weather and other factors.  I have a lot to do today.  If things work out, then I'll do it, if not, then oh well. 

Just a straight out 1000 yard swim in the LA Fitness pool. It's not very easy to swim in the pool there...lots of water resistance after turns and stuff. It's definitely not built for competition.

On the Dunedin Causeway. OK...HOLY WIND BATMAN!!! The wind was gusting to 35mph according to Pete. It was almost impossible to run in a straight line!! On the bridges I actually had to lean into the wind to avoid being blown into the guardrails.

Plus, a big police incident while I was trying to run. Lots of wind, excitement, and newsworthy action.

With my bootcampers.

Boot Camp was fun tonight!!  Here's what I made 'em do...

WU:
Run to the tower (0.33 miles)
3 rounds of:
20 jumping jacks
10 right leg Bulgarian split squats
10 left leg Bulgarian split squats
20 external rotations

MS:
Donkey Kong, 4 rounds, 4 levels per round:
L1 - 6 lunges, each side and 6 squats
L2 - 8 one legged decline pushups, each side
L3 - 10 one legged one arm resistance band rows, each side
L4 - 12 double crunches, long arm, straight leg

Leg Strength, 2 rounds each:
Sprint 40 yards, run backward 40 yards
Sprint 20 yards, pull me on a mat backwards 20 yards

CD:
Run back to parking lot (0.33 miles)

VERY windy run on the Causeway today.

Three run splits during the CrossFit workout.

0.25 mi - 140
0.25 mi - 134
0.25 mi - 130

For time, perform three rounds of:
Run 400m
50 situps
40 dips
30 pushups
20 back extensions
10 pullups

Then after round three,
Row 500m

Total time was 17:05. I made Vic throw up with this one! He has finally met Pukey!! I was ready to throw up during the rowing too. Great workout tonight!